12/09/2020 - theRock - Building a better cadence

AO: theRock

When: 12/09/2020


Number of Pax: 10

Pax Names:

Toby, Boyrdee, Cupid, IUPUI, Trailmix, 90210, Rocky, Sweatshop, Steamroller, Dollarstore

Number of FNGS: 0

FNG Names: NA

QIC: Dollarstore


YHC thought he would show the PAX how well he had mastered the art of calling exercises and would attempt to pass on his skill to others.


Side Straddle Hop x 40
Fast jog to end of parking lot
Seal Clap x 40 (20 in front, 20 overhead)
Fast jog to corner of lot
Grass Grabbers x 15

The Thang

Together in cadence, each exo lead by a different PAX. Add one additional exo each round. Run lot end to end after each round.
10 – Merkens
10 – Air Squats
10 – Flutter Kicks
10 – Burpees (6 cnt)
10 – Carolina Dry Docks
10 – LBC
10 – Dips
We did some Mary too.
American Hammer x 20
Mountain Climbers x 20
Freddy Mercury x 15 slowly
Dolly x 20
J-Lo’s x 20
Raggedy Ann x 50

Circle of Trust

Prayers for Sweatshop’s father who is recovering from COVID and has a struggling business to recover as well; to Rocky’s family friends from Texas who lost a loved one to COVID; and to Marcy, Dollarstore’s friend who is battling breast cancer. My the sky Q who has a peace that passes all of our understanding bring bring peace to each of our hearts and into the lives of those we pray for.

Naked Man Moleskin

YAH discovered quickly that he is not as good at calling exos as he thought. By sharing the counting and calling with the PAX this morning, everyone got some good reps in practicing calling out the exos. We even practiced counting the 6 count burpee! Shout out to IUPUI for getting in there and calling some exos, to Trailmix for finally adding that inflection at the end, to Sweatshop for pushing through the fatigue and finding he had more in him, and to Rocky for showing how a true F3 veteran calls an exo and holds others accountable. Great work this morning PAX!

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